PRE: Movement Standards

WOD: Partner Day! For time: Buy-In: 200/170 Cal Bike/Ski

Then, 3 Rounds:

-40 HRPU

-30 Single DB Box Overs (24/20)

-20 Dual DB Hang Clean & Jerks (50/35)

-1000/850m Row

POST: Mobility

PRE: 6 Sets, Every 1:30 Complete: 2 Push Jerks, 1 Split Jerk *Build to a heavy set.

WOD: AMRAP 16:

-200m Run

-10 TTB (K2E/KB V-ups)

-8 Hang Snatches (95/65)

-6 Bar Facing Burpees

POST: 3 Sets: 21 Rower Seat Pike Pull-ins, 15 GHD Sit-ups, 9 Inch Worms

PRE: Heavy Day

WOD: 5 Rounds, NFT:

-6 Heavy Sandbag Cleans to Shoulder (3/side)

-40m Axle Bar Zercher Carry

-40m Heavy Farmers Carry

-6 Back Squats (225/135)

POST: 3 Sets: 14 Alt. V-Ups, 0:20 Copenhagen Plank/side, 14 Ring Push-ups